Introduction:
Whether you're working from home or heading out for a walk in Peterson Creek Park, it doesn’t take much for a stiff back to sneak in. At Well+Able in Kamloops, we see back pain every week—usually from daily habits, postural stress, or old injuries that haven’t healed quite right.
Here are 7 tips from our registered massage therapists (RMTs) to help you move better, feel stronger, and prevent that nagging ache from becoming something more serious.
1. Check Your Work Setup
Your screen should be at eye level, your feet flat on the ground, and your low back supported. Even a small tweak can reduce strain throughout the day.
2. Move Every 30 Minutes
Stand, stretch, or walk—even 2 minutes helps. Motion is lotion for the spine.
Take a quick walk on the Rivers Trail or stretch break with a view.
3. Activate Your Core Without Crunches
Exercises like bird-dogs and dead bugs build spinal stability without pressure. These are easy to do at home and reduce the risk of flare-ups.
4. Self-Massage with a Ball or Foam Roller
Gently rolling out your glutes and low back (not directly on the spine) can calm the nervous system and relieve tension.
5. Know When to Use Heat or Ice
Use ice for sharp pain or inflammation, and heat for stiffness or soreness. A warm bath in the evening can also help you unwind.
6. Stretch and Mobilize Before Bed & In the Morning
Try slow side bends or cat-cow stretches before sleep or first thing in the morning. A few mindful movements a day make a big difference.
7. Get an RMT Assessment—Not Just a Massage
At Well+Able, our assessments look beyond the pain to the root cause. Maybe it’s your hip alignment, your desk posture, or how you sleep. A proper plan saves you time, energy, and recurring discomfort.
If your back pain keeps coming back—or if you want to prevent it—book a 1-on-1 assessment with a Well+Able RMT.
We’ll take the time to understand your situation and help you get back to what you love—whether it’s working pain-free or exploring Peterson Creek Park with confidence.